Food and Workout Guidelines
1 Day Feast (MACRO GOALS: 50C/25P/25F)
- Eat healthy feast foods as you desire with NO GUILT!
- Eat until you are 80% full, not to the point of discomfort.
- Eat your largest, high carb meal after you work out.
- Feel free to graze throughout the day (in between meals) on nuts, fruit or other healthy foods
- Eat 1 ½ your normal portion
1-day feast foods
- Gluten-free grains- quinoa, millet, amaranth, buckwheat or oats.
- Starchy carbs-sweet potato, carrots, beets, parsnips, rice, brown rice, gluten free grains
- Fruit-(low glycemic generally recommended)-berries, pears, & apples. But for feast day, feel free to have any fruit you like. Great for post workout options!
- Nuts- almonds, walnuts cashews, pecans, pistachios, etc.
- Legumes-black beans, chickpeas, lentils, etc.
- Healthy fats-avocado, olive oil, coconut oil, butter, fish oil, flax oil, hemp oil
- Proteins- lentils, beans (kidney, navy, etc.), grass fed beef, free-range chicken, wild fish, eggs, bacon, help seeds, chia seeds, protein powder.
- Clean paleo dessert! YES, enjoy some sweet! Dark chocolate with peanut butter, any silver fern protein mix, or banana oat protein balls are my favorite.
Feast Workout: Interval Training, Bodyweight Exercises and Push-up Challenge
WEEK 1 WORKOUT: VDOT TEST (GOAL: Finding your Running Paces)
A VDOT test is a time trial that will give you an insight as to what your training paces should be. Typically, we would use a current race PR to figure out your VDOT, but doing a 2 mile time trial is a great alternative if you haven’t raced in a while or are saving racing until the fall. Here are 3 steps to calculating your IDEAL TRAINING PACES!
- Do a 2 mile or 3k Time Trial. Go and do a 1-2 mile warm up with some strides and form drills. Find a flat road or a track, and then run 2 miles as FAST as your can. Think of this as the race your are trying to run to get into the Olympics. 😃 Go SUPER DUPER FAST!!! Be sure to time yourself as well.
- Take your time and plug it into this calculator.
- Click “CALCULATE” then “TRAINING” this will show you what your pace should be for each of the different types of workouts that will make up your race training.
Now that you have your VDOT Number and Training paces, write them down in a place you look at often! Use these paces each day until your next race. When your next race comes, plug in your times and see your new adjusted training paces.
WEEK 2 WORKOUT: Base Phase Intervals
Short, fast interval workouts at near maximal effort will maximize calorie burning. Here is your 400's interval workout:
- Warm-up with an easy 1-2 miles of running and some dynamic stretching and form drills (listed below.)
- Run 400 meters at 90 percent effort. You should be breathing very hard when finished.
- Jog slowly for 2 minutes to recover.
- Repeat 4-8 times.
- Cool-down with an easy 1-2 miles of running.
WEEK 3 WORKOUT: Base Phase Fartlek
- 1-2 mile warm up
- 10 sets of (200 meters at interval pace w/ 200 jog)
- 1-2 mile cool down
Dynamic Warm-up (Video Demo At Bottom)
- Forward Lunge (add side twist toward front leg)
- Diagonal Forward Lunge
- Lateral Lunge
- Diagonal Backwards Lunge
- Backwards Lunge
- Low Skips - up to 75 meters
- High Skips - up to 75 meters
- A March/Skip Drill – up to 75 meters
- B March/Skip Drill – up to 75 meters
- Fast leg left and right – up to 100 meters
- High Knees – up to 100 meters
- Karaoke – up to 75 meters
This leg circuit specifically targets the quads, hips, and glutes dynamically to develop running specific strength to maintain proper form, build resistance to injuries, and create more explosiveness during the running stride. The routine is simple, straightforward, and it can be performed anywhere without the use of a gym, though you may hold a weight or small child for added resistance.
Between each leg exercise, you will do 10 repetitions of pushups. By the end, you should have completed 100 pushups along with your leg circuit.
Finally, this leg circuit routine is the precursor to plyometric exercises. It’s important that you develop sufficient foundational strength before moving to more explosive movements.
- Lateral Lunge x 10 each leg
- Lunges x 15 each leg
- Lateral shuffle x 30 meters each direction
- Mountain climber doubles x 15
- Mountain climbers singles out x 15 each leg
- Speed skaters x 7 each leg
- Mountain Climbers Doubles out x 15
- Toe taps x 10 each leg
- Single leg deadlift x 10
- Jump squats x 20 total
BONUS EXERCISE (do between leg exercises) :
- 7 X 15 push ups
- 3 x 20 forearm push ups